Overnight Oats With Protein Powder (40 g Protein, No Cooking)

Key Takeaways

• About 40 g of protein and 400 calories per serving.
• 5 minutes of prep, no cooking, ready after 6 to 8 hours in the fridge.
• Keeps 4 days in airtight jars, so one batch covers several breakfasts.
• Rolled oats only: instant oats turn mushy and steel-cut oats stay hard.

Overnight oats with protein powder fix the problem with most grab-and-go breakfasts: they’re fast and still keep you full until lunch. A bowl of plain oats has only about 5 g of protein. Adding a scoop of protein powder, Greek yogurt and chia seeds turns the same oats into a breakfast with roughly 40 g of protein that you make the night before and eat straight from the jar. If you’d rather skip the powder, try our high-protein overnight oats with Greek yogurt (4 ways).

What Do You Need for Overnight Oats With Protein Powder?

This recipe makes 2 servings.

• Old-fashioned rolled oats: 1 cup (90 g)
• Vanilla whey isolate or plant protein powder: 2 scoops (about 60 g)
• Plain nonfat Greek yogurt: 2/3 cup (150 g)
• Chia seeds: 1 tablespoon (12 g)
• Unsweetened almond milk: 1 1/4 cups (300 ml)
• Maple syrup or honey: 1 tablespoon (optional)
• Vanilla extract: 1/2 teaspoon
• Salt: 1 pinch

How Do You Make Overnight Oats With Protein Powder?

1. Mix the dry ingredients. In a bowl, whisk the oats, protein powder, chia seeds and salt for about 30 seconds so the powder doesn’t clump.
2. Add the wet ingredients. Add the Greek yogurt, almond milk, maple syrup and vanilla.
3. Stir until smooth. Use a spatula and scrape the bottom of the bowl until no dry powder is left.
4. Portion. Divide between two 12 to 16 oz jars or airtight containers and close the lids.
5. Chill. Refrigerate at least 6 hours, ideally overnight (about 8 hours).
6. Stir and serve. In the morning, stir well. If it’s too thick, add 1 to 2 tablespoons of milk. Add toppings just before eating.

How Much Protein Is in Overnight Oats With Protein Powder?

Approximate values per serving (half the recipe), with nonfat Greek yogurt, unsweetened almond milk, whey isolate and maple syrup, without toppings:

Values are estimates based on USDA FoodData Central data for the ingredients; your protein powder brand can change them by a few grams. Skip the maple syrup to save about 25 calories per serving.

Which Flavors Can You Try?

• Chocolate peanut butter: use chocolate protein powder, add 1 tablespoon of cocoa powder to the dry mix and 1 tablespoon of peanut butter per serving (adds about 95 calories and 4 g of protein per serving).
• Berry: skip the maple syrup and fold in 1/2 cup of fresh or frozen berries before chilling.
• Apple pie: add 1/2 teaspoon of cinnamon, a pinch of nutmeg and 1/3 cup of diced apple. Warm 60 seconds in the microwave if you want it hot.

How Long Do Overnight Oats Keep?

In airtight jars in the fridge, they keep up to 4 days, which makes them a good Sunday meal-prep recipe, like our Greek yogurt breakfast meal prep. They thicken a little each day, so stir in a splash of milk before eating. Keep crunchy toppings like almonds, pumpkin seeds or granola in a separate bag and add them at the last minute.

FAQ

Can I make overnight oats without protein powder?

Yes. Replace the powder with another 2/3 cup of Greek yogurt. You’ll get about 25 g of protein per serving instead of 40 g.

Can I eat overnight oats with protein powder warm?

Yes. Microwave a jar for 60 to 90 seconds and stir halfway. Use a microwave-safe container without the metal lid.

Are overnight oats good for weight loss?

They can help: at about 400 calories with 40 g of protein and 7 g of fiber, they keep you full longer than most breakfasts of the same calories. Weight loss still depends on your total daily calories. For more ideas, see our high-protein breakfasts under 400 calories.

Can I use instant oats?

You can, but they get soft and mushy overnight. Old-fashioned rolled oats keep the best texture.